Day 1 – In-season Lift (14-16)

This is a workout designed for an in-season player with some lifting experience.

order exercise Sets Reps Rest
a1 Reverse Lunge 3 8 30
a2 Pushup 3 10 60
b1 SL RDL 3 8 30
b2 seated row 3 12 60
c1 landmine press 3 12 30
c2 reverse flys 3 12 30
c3 sb leg curls 3 10 60

 

 

 

 

r-lunge pushup

single leg rdl seated row

landmine press reverse flys sb leg curl